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Home Entrenamientos Planes entrenamiento 10km 10km 3 sesiones por semana Plan 10km, 3 sesiones, 8 semanas, VAM mas 18km/h (plan 304bis)

Programa 10km, 3 sesiones, 8 semanas, VAM>18km/h (plan 304bis)

 

Semana 1

  • Dia 1 : 20' footing + 15x(20''/20'') a 100% VAM + 5' footing
  • Dia 2 : 20' footing + 15' a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 2

  • Dia 1 : 20' footing + 12x200m a 100% VAM, r = 40'' footing ' + 5' footing
  • Dia 2 : 30' footing + 8x500m a 90% VAM, r = 1'30'' + 5' footing
  • Dia 3 : 60' footing

 

Semana 3

  • Dia 1 : 20' footing + 10x300m a 95% VAM, r = 55'' footing ' + 5' footing
  • Dia 2 : 20' footing + 2x8' a 85% VAM, r = 5' footing ' + 5' footing
  • Dia 3 : 50' footing

 

 

Semana 4

  • Dia 1 : 20' footing + 2x(10x(30''/30'')) a 100% VAM, R = 2'30'' + 5' footing
  • Dia 2 : 30' footing + 6x800m a 90% VAM, r = 1'45'' + 5' footing
  • Dia 3 : 70' footing

 

Semana 5

  • Dia 1 : 20' footing + 2x(5x400m) a 95% VAM, r = 1'45'' footing , R = 2'30'' footing + 5' footing
  • Dia 2 : 20' footing + 20' a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 6

  • Dia 1 : 20' footing + 2x(12x(30''/30'')) a 100% VAM, R = 2'30'' + 5' footing
  • Dia 2 : 30' footing + 10x2’ a 90% VAM, r = 1' footing ' + 5' footing
  • Dia 3 : 75' footing

 

Semana 7

  • Dia 1 : 20' footing + 2x(8x200m) a 100% VAM, r = 38'' footing , R = 2'30'' footing + 5' footing
  • Dia 2 : 20' footing + 6x4' a 90% VAM, r = 2' footing ' + 5' footing
  • Dia 3 : 55' footing

 

Semana 8

  • Dia 1 : 20' footing + 17x100m a 100% VAM, r = 19'' footing ' + 5' footing
  • Dia 2 : 20' footing +5x100m a 100% VAM, , r = 100m ' footing ' + 5' footing
  • Dia 3 :Competicion de 10km o 5km